Comparing Nutrients in 1 pound Steamed Taro Leaves VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Steamed Taro Leaves	Brazilnuts	Recommended Dietary Allowance
Energy	3.75% 109kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	229% 73g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.2g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	24% 9.07g	89.5% 34g	38g per day for Men 19-50 years
Protein	22% 12.3g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Brazilnuts	Recommended Dietary Allowance
Vitamin A	107% 962μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.72mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.4% 218μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	179% 161mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Taro Leaves	Brazilnuts	Recommended Dietary Allowance
Calcium	39% 390mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	878% 7.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	67% 5.35mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	241% 5.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.5% 122mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	61.4% 2087mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Taro Leaves VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Steamed Taro Leaves versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Steamed Taro Leaves vs Brazilnuts:

• 1 pound of Steamed Taro Leaves has more Vitamin A, 10.9 times more Vitamin B2, 4.3 times more Vitamin B3, 2.2 times more Vitamin B9 and 50.7 times more Vitamin C than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 4.4 times more Vitamin B1, 4.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Steamed Taro Leaves.
• 1 pound of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Steamed Taro Leaves as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Steamed Taro Leaves vs Brazilnuts:

• 1 pound of Steamed Taro Leaves has 26.9 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.9 times more Calcium, 12.5 times more Copper, 2.1 times more Iron, 18.8 times more Magnesium, 3.3 times more Manganese, 26.9 times more Phosphorus, 1.4 times more Potassium, 2130 times more Selenium and 19.3 times more Zinc than Steamed Taro Leaves.
• 1 pound of Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Steamed Taro Leaves has 1.4 times more Omega 3 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 27.5 times more Energy, 163.7 times more Fat, 194.4 times more Saturated Fat, 208.2 times more Omega 6, 2.9 times more Carbohydrate, 3.8 times more Fiber and 5.3 times more Protein than Steamed Taro Leaves.
• 1 pound of Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6